Here’s How You Can Get Your Training Back on Track After the Holiday Season

Time sure flies when you’re having fun. If you feel that the Christmas and New Year holidays went by too quickly, then you’re not alone – because we do too!

Now that the first few days of January have gone by, we hope that your post-holiday blues have started clearing up, because it’s time to get back on track and make 2016 the greatest year ever!

Today, Evolve Daily shares 9 ways You Can Get your Training Back on Track After the Holiday Season:

1) Plan your workout routine for the week

dejdamrong muay thai

Multiple-time Muay Thai World Champion and ONE Strawweight World Champion Dejdamrong Sor Amnuaysirichoke teaches Muay Thai at Evolve Orchard Central.

When you lay out your plans, you’re more likely to take action. That means it would be easier for you to create a routine that you can stick to. We advice keeping a workout journal, so you can log and keep tabs on your plans and progress!

“There was once when I didn’t work out for 10 days,” reveals ONE Superstar Amir Khan. “But it wasn’t that difficult to get back into the swing of things, as I made it a point to plan my workouts for the week and then slowly get back to my training routine.”

He also shares with Evolve Daily that he ensures he’s consistent with training, even if he starts off with easy and light workouts.


2) Start simple, don’t go crazy at the start

bjj at evolve mma

BJJ enables a smaller person to overcome a bigger and stronger opponent.

We know the feeling of wanting to go hard or go home. That thought might cross your mind as you set foot in the gym due to your guilt for not working out over the festive season. While it’s a good mindset to have when you hit the gym, you wouldn’t want to push too hard and kill yourself on your first session after a hiatus!

Take all the time you need to build up your momentum, and then steadily increase the intensity of your workouts. It helps to celebrate your small victories, like attending your first Brazilian Jiu-Jitsu (BJJ) class or waking up early to conquer a morning run!


3) Establish a healthy sleep cycle


Quality sleep boosts your heart health and improves your memory.

You might be guilty of messing with your body clock over the holidays, thanks to all that partying and the freedom to sleep in the next day. Although you might find it difficult to go to bed earlier, you should make it a point to start so that you don’t deprive yourself of quality sleep!

Sleeping well not only gives you enough energy for your workouts, but also plays a part in maintaining a healthy weight. By ensuring you get enough shuteye, you’ll be more energized and motivated to hit the gym!


4) Fuel up with the right kinds of food

Coconut with coconut oil in jar on wooden background

Coconut oil can help melt away fats!

Besides getting adequate rest, you also need to ensure that you’re getting the necessary nutrients to power through your workouts. That means including more fruits and vegetables to your daily diet! By doing so, your body will be able to perform better and recover faster from all those gym sessions.


5) Treat yourself to some new workout gear

angela lee evolve mma

ONE Superstar Angela Lee is known to be one of the most well-rounded MMA fighters in ONE Championship.

Get motivated for the gym with new attire and gear for your workouts. If there’s a particular outfit or a new pair of running shoes you’ve been eyeing, now’s the best time to buy (and use!) them. This might encourage you to make return trips to the gym because when you look good, you feel good!


6) Work out with your friends

Just another awesome Muay Thai class at Evolve Far East Square!

Just another awesome Muay Thai class at Evolve Far East Square!

What better way is there to kick-start your new workout routine, than sweating it out (and having fun) with your workout buddies!

Apart from keeping tabs on each other’s progress, you and your friends can motivate one another whenever someone’s feeling tempted to skip a workout, or give up.


7) Keep it interesting by trying something new

A 60-minute Muay Thai class can burn up to 1,000 calories.

A 60-minute Muay Thai class can burn up to 1,000 calories.

If you find that you’re getting bored with the usual route that you’re running, why not change your route for the next run? Or maybe just explore your options and try something new – be it Muay Thai or yoga. Who knows, you might end up falling in love with your new activity!

When you learn something new, you’ll meet new people while picking up new skills, hence, you’ll be more excited to return to the gym week after week.


8) Set new goals and work towards them

Planking improves your posture and balance.

Planking improves your posture and balance.

It doesn’t matter whether it’s getting your body ready for your beach vacation in March, or boosting your stamina for an upcoming marathon. You’ll need to set some concrete long-term goals, along with short-term goals that would help you reach your desired outcome.

Each time you start to feel unmotivated, think about your goals, and how much you want to achieve them. Also, it helps to remember that progress matters way more than perfection.


9) Stop thinking, start doing!

children program at evolve mma

The objective of our Little Samurai Children’s Program is to build life skills for your child through the practice of martial arts.

Thinking about working out is a good start. And now that it has crossed your mind, it’s time to take action! Silence the negative inner voice that tells you it’s impossible to get back on track, and don’t let the lack of motivation stop you from changing into your workout attire and heading to your nearest gym.

Remember, 1 hour is only 4% of your day! So replace those excuses with fruitful workouts!


It might be difficult to take the first step to get back on track with your training, but remember – when you make that trip to the gym, half the battle is already won. All of us at Evolve Daily are rooting for you, so go forth and get into the best shape of your life this year!

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